Description
This hearty and flavorful Black Bean and Sweet Potato Soup combines the natural sweetness of roasted sweet potatoes with the earthy richness of black beans, enhanced by smoky spices and a touch of cilantro. Perfect for a nutritious and comforting meal, this soup is easy to prepare and ideal for meal prep or freezing for later enjoyment.
Ingredients
Scale
Sauté Base
- 1 tablespoon olive oil
- 1 red onion, chopped
- 3 cloves garlic, minced
Vegetables & Beans
- 1 large sweet potato, peeled and chopped
- 1 roasted red pepper, chopped (can use jarred)
- 3 cans low sodium black beans, rinsed and drained (15 oz each)
- 3 cans diced tomatoes with green chiles (15 oz each)
Liquids
- 2 cans low sodium vegetable broth (15 oz each)
- 2 cups water
Spices & Herbs
- 1 tablespoon chili powder
- 2 teaspoons cumin
- Dash of red pepper flakes
- 1/2 bunch cilantro, chopped
- Salt and pepper, to taste
Instructions
- Heat and sauté aromatics: In a large soup pot, heat the olive oil over medium heat. Add the chopped red onion and cook until tender and translucent, about 5 minutes. Add the minced garlic and cook for an additional 2 minutes, stirring frequently to avoid burning.
- Add sweet potato and roasted red pepper: Stir in the chopped sweet potato and roasted red pepper. Cook for about 5 minutes, allowing the vegetables to soften slightly and develop flavor.
- Combine liquids and beans: Pour in the vegetable broth and water, then add the rinsed black beans and diced tomatoes with green chiles. Stir well to combine all ingredients evenly.
- Season and simmer: Add the chili powder, cumin, and red pepper flakes. Toss in the chopped cilantro and stir thoroughly. Reduce the heat to medium-low and let the soup simmer gently for 30 minutes, or until the sweet potatoes are tender and the flavors meld together.
- Season and serve: Add salt and pepper to taste. Serve the soup hot, garnished as desired with additional cilantro, avocado slices, cheese, tortilla strips, or sour cream for extra flavor and texture.
- Storage tips: To freeze, allow the soup to cool completely, then place it in freezer-safe containers. Reheat thoroughly before serving.
Notes
- Feel free to adjust the chili powder and red pepper flakes according to your preferred spice level.
- Using low sodium broth and beans allows better control over salt content.
- Roasted red pepper can be substituted with fresh red bell peppers, but roasting adds a smoky depth of flavor.
- This soup freezes well and is perfect for meal prep.
- For added creaminess, blend a portion of the soup before serving or stir in a dollop of sour cream or Greek yogurt.
- To make it vegan, skip any dairy-based garnishes like cheese or sour cream.
Nutrition
- Serving Size: 1.5 cups
- Calories: 220
- Sugar: 6g
- Sodium: 350mg
- Fat: 3.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
